May 2016 - FITBODYUSA

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Belly fat. Stubborn, annoying and seemingly impossible to get rid of. Everyone wants to lose it but only few seem to succeed. What's the secret? Fat burning pills? Drinking 10 cups of tea everyday? Detox smoothies? Nope, none of that. I'm about to tell you the reality behind losing stubborn belly fat and if you make these 10 changes you will lose your belly fat and the love handles that come along with it.

10 Changes You NEED to Make to Lose Stubborn #BellyFat


During my years of experience as a personal trainer I've noticed that all of my clients who had trouble losing belly fat had various things in common that were preventing them from losing the fat.

I've also noticed in my personal experience of leaning out to a lower body fat (cutting) for summer that there are certain things that helped me lose belly fat really quickly while other things actually seemed to prevent it.

I'm about to share with you my findings. I'll be providing you with 10 problems that are most likely the reasons preventing you from losing belly fat and 10 solutions to these problems.

Pay close attention to these 10 crucial changes you need to be making in order to lose your stubborn belly fat and love handles.

1. Workout Routine

Problem: Your workout routine isn't effective for fat loss

Chances are if you're not succeeding in burning fat then you're most likely doing the wrong workout to lose stubborn belly fat. When it comes to fat loss (belly fat in particular) most people seem to think that 30 minutes on the elliptical and a few ab exercises is the way to go. Well guess what? Not only is this one of the least effective workouts you can do for fat loss, it's also boring as hell and not very challenging!

The secret to getting abs is simple; everyone has them they're just covered in fat.

All you have to do is get rid of the fat covering them, and sorry to burst your bubble but hours of just ab exercises and low intensity cardio will definitely not help with that. However, certain abdominal exercises can help you bring your abs out a little more (more relevant to guys) by using weighted ab exercises but if you aren't losing the fat covering them then you will still never see them.

Another big misconception especially for women is that weightlifting will get you bulky and too muscular. This is full of crap! I'm glad that women are finally starting to realize that weight training will help you lose stubborn belly fat and boost your metabolism. Compound movements are the best exercises to help you burn off fat because they allow you to burn a lot of calories as well as boost your testosterone. The best compound exercises include squats, deadlifts, rows, and presses all with heavy weight (ensure that you're performing them correctly to avoid injury).

Simply put, you need to change your workout routine. The best type of training routine for fat loss is a mix of weight training and HIIT circuits. If you don't know what HIIT circuits are, then head over to my article on my blog explaining HIIT workouts where you can find more information and some sample circuits you can use. If these are a little too advanced for you then you can use my beginner workout routine also on my blog as a replacement for your HIIT circuit.

Solution: You need to do more weight training and HIIT circuits.

Now you're probably wondering what exactly you need to do for your workouts to lose your stubborn belly fat.

I would recommend following a weight training routine that requires you to weight lift for 3-5 days a week (upper/lower body splits are good to start), and incorporate an HIIT circuit 2 times a week and slowly progress to doing it 3-4 times a week.

For the weight lifting part of it there are several good routines you can do so just use a basic weight lifting split off the web.

Here's an example overall workout plan you can follow. The other two days of the week will be rest days.

Day 1 - Weight training

Day 2 - HIIT training

Day 3 - Weight training

Day 4 - HIIT training

Day 5 - Weight training

2. Food Intake

Problem: You're either eating too much or too little.

Chances are, you aren't eating the right amount of food to burn off that unwanted belly fat.

You can either be eating too much or too little. Either way you're preventing your body from getting into its fat burning mode and causing it to hold on to your stubborn fat no matter what you do.

This has to do with the energy balance equation. Everyone has a certain amount of calories that their body burns a day and this depends on a variety of factors such as weight, activity level and overall metabolism.

Regardless of what workouts you're doing, if you're eating more calories than you're burning everyday then there's no way you're going to lose weight and burn fat!

You will either put on more fat (or muscle) depending on how much more you're eating and the types of calories you're eating.

On the other hand, if you're eating too little this puts your body into starvation mode which will lower your metabolism, cause a decrease in muscle mass and ultimately prevent you from losing fat. A common recommendation is to not eat less than 1200 calories daily, as this is the minimum amount of calories that your body needs to get all of its vital nutrients.

Solution: Eat the proper amount of food according to your goals and lifestyle.

How many calories should you eat? Well that's another tough question. This varies for everyone, but there are a few tools that you can use to get a rough estimate as to how much you should be eating.

You can use the calorie calculator that's in the sidebar of my blog, or you can use other calorie calculators online which will do a much more accurate job since it takes into account your activity level. These will both give you an estimate as to how many calories you should be eating in order to lose fat. The more activity you do everyday, the more calories you'll need to be eating. A great mobile app that you can use to track how many calories you're eating is MyFitnessPal. It has a food database showing the calories of pretty much any food and packaged food you can think of, and you can vary the portions.

Now I'm not saying that you should count your calories everyday to the tee.

What I recommend is find out how many calories you need to lose fat according to the calculator above, and then try to track how many calories you're actually eating for a day. If it's above this or below this, then make proper adjustments and try to stick around this range. It's as simple as that and if you stay consistent then you will see results!

NOTE: The maximum amount of weight I recommend you lose is 2 lbs per week (1 lb per week is ideal) as you want to maintain your muscle and keep your hormones in balance. Stick with trying to lose 1 lb per week. If you're not losing enough you can slightly lower your calorie intake, and if you're losing too much then you can increase your calorie intake.

3. Processed Foods

Problem: You're eating too many processed foods.

Eating a lot of processed foods is one of the worst things you can do for your body.

It messes up your hormones, brings your metabolism to a halt, and causes weight gain. Processed foods don't come from nature, they come from factories. Common processed foods include candy, beverages such as soft drinks, potato chips, most fast food, sugary cereals (you get the point).

You'll notice that as soon as you cut back on processed foods and start eating more natural foods you will feel more energetic, happier, and crave junk food less.

Some tips to help you avoid processed food include: 

  • reading the ingredients label before buying anything
  • buy your bread from a local bakery
  • when selecting foods like pastas, cereals, rice and crackers always go for the whole-grain option
  • avoid store-bought products containing high-fructose corn syrup
  • visit your local farmer's market

Solution: Eat more whole, natural foods.

Now you're probably wondering what foods you should be eating.

Here's a list of whole, natural foods you should be eating courtesy of 100daysofrealfood:

  1. Whole foods that are more a product of nature than a product of industry.
  2. Lots of fruits and vegetables.
  3. Dairy products like milk, unsweetened yogurt, eggs and cheese.
  4. Whole-wheat and whole-grains.
  5. Seafood
  6. Locally raised meats
  7. Limit beverages to water, milk, naturally sweetened coffee and tea.
  8. Snacks like seeds, nuts, and fruit.

4. Sugar Intake

Problem: Your sugar intake is too high.

This problem I've seen in the majority of my clients and is honestly probably going to be the hardest thing for you to change.

But if you take it slow and make small changes daily, I guarantee that you can easily make this change. Let's take a look at why exactly sugar causes weight gain and what we can do about it.

Sugar is composed of two molecules: glucose and fructose. Fructose is not a natural part of metabolism and in fact very few cells in the body can utilize it except for liver cells. When we eat a lot of sugar, most of the fructose gets metabolized by the liver. There it gets turned into fat, which is then secreted into the blood (causing your stubborn belly fat).

Fructose can also cause insulin resistance. Our blood glucose levels are monitored by insulin. When our glucose levels are too high (which can be toxic), insulin is sent out to allow glucose to be used by our cells in order to lower our blood glucose levels.

If we didn't have insulin or it wasn't working properly, our blood glucose would reach toxic levels. In healthy people this mechanism works well and allows us to eat high carbohydrate meals without our blood glucose skyrocketing.

Insulin also has other functions, and one of them is sending signals to our fat cells to pick up fat from the blood stream, store it and to avoid burning the fat that they already carry (our stubborn belly fat for example).

Excess fructose consumption is a known cause of insulin resistance and elevated insulin levels, thus preventing us to melt off our belly fat despite all of our hard work.




Solution: Limit your sugar intake.

The Heart and Stroke Foundation recommends that you decrease consumption of added sugar to no more than 10 percent of your total daily calories.

This doesn't include sugar that occurs naturally in fruit, vegetables, milk, grains and other foods.

To put this in perspective, for an average 2,000 calorie a day diet this would mean that you shouldn't have more than 48 grams, or 12 teaspoons of sugar.

One can of pop already contains about 85% of the daily added sugar limit!

A tip if you're struggling is to use natural sugar replacements (my favourite is Stevia) which may taste a little different at first but are definitely worth the change.

Some other tips are to cook at home more often, choose cereals low in sugar, stay away form sugary lattes/coffees, and naturally flavour your water with fruits instead of drinking sugary soft drinks.

5. Protein Intake

Problem: Your protein intake is too low.

Usually when women (and sometimes men) think of weight loss, they immediately think of reducing their calories mainly from their carbohydrate intake.

Although you should slightly lower you carbohydrate intake for fat loss, you also need to make sure that you're protein intake is adequate.

Many think that adding more protein to their diet will just lead to more weight gain. However, according to new research, increasing your protein intake can help you lose weight while maintaining your fat-burning muscle along with keeping you full for longer.

Although the main factor regarding weight gain and weight loss is your calorie intake, the type of calories you take in will affect what type of weight you are gaining or losing.

Higher protein diets seem to be more effective at burning fat while maintaining or even gaining muscle (which is exactly what you want!) than low protein diets.

Solution: Eat more protein!!

So how much protein should you be eating? Well, the answer depends on many factors.

Here's a great table courtesy of a calorie counter showing you how much protein you should be eating daily depending on your goal.

Person, Situation & Goals

Ideal Daily Protein Intake

Average healthy sedentary adult (male or female) that does NOT work out or have any related goals. This is just what I consider to be a good minimum daily protein intake for general health/function.

0.5-0.7 grams of protein per pound of body weight.

Average healthy adult (male or female) that IS doing some form of exercise regularly or IS trying to improve their body (lose fat, build muscle, etc.). This is the minimum I'd recommend in this case.

0.8-1 grams of protein per pound of body weight.

Average healthy adult FEMALE whose primary goal is building muscle, getting "toned," maintaining muscle while losing fat, increasing strength or improving performance.

1-1.2 grams of protein per pound of body weight.

Average healthy adult MALE whose primary goal is building muscle, getting "toned," maintaining muscle while losing fat, increasing strength or improving performance.

1-1.5 grams of protein per pound of body weight.

If you're not sure where you fit in, then you can use the general fitness recommendation of 1 gram per pound of body weight.

And if you're a little confused, here's a sample calculation:

Let's say I'm a 140lb woman looking to lose fat while maintaining or building muscle. She would very simply multiply 140 by 1-1.2 and get a daily protein intake of between 140-168 grams per day.

Some foods high in protein and low in saturated fat include chicken breast, turkey, extra lean beef, fish, tofu, whey protein, and many more.

NOTE: In the case of people who are obese or very overweight, your ideal protein intake should be calculated using your target body weight since it will be otherwise be overestimated due to the excessive amount of fat on your body. For example, a 300lb man looking to get down to 200lbs would use 200lbs as their weight when calculating how much protein they should eat per day.

6. Carb Intake

Problem: Your carb intake is too high for fat loss

For the past couple decades health authorities have recommended that we eat a calorie restricted, low-fat diet. The problem with this diet is that it simply doesn't work.

Studies show that low-carb diets reduce your appetite and make you eat less calories which makes you lose weight pretty much effortlessly, as long as you manage to keep the carbs down.

Diets low in carbohydrates have been proven to be superior for fat loss. It's common for people to lose 5-10 pounds in the first week of a low-carb diet due to losing a lot of water weight. After this, weight loss will slow down but this time the fat will be coming from your fat stores.

However, you're body still needs carbohydrates everyday for energy and to keep it in it's fat-burning state. Eat too little carbohydrates and you'll notice that you won't have any energy to workout!

Solution: Keep your carb intake at around 10-30% total intake

A good guideline is to keep your carb intake at around 10-30% of your total caloric intake.

Use the number of calories you calculated in point 2 for your total caloric intake. For example, let's say I need to eat 2000 calories a day to lose weight. This means that 10-30% of this should come from carbohydrates, which would be 200-600 calories. If you're more active then stay at the higher range of this and if you're less active then towards the lower end of this range.

I recommend that you eat almost all of your carbohydrates during your post-workout meal as this is when your body needs it the most. You can save a little bit of your carbohydrates for a pre-workout meal for energy but keep the majority of it for after your workout. On your rest days you can lower your carbohydrate intake even more since your body won't need them for recovery.

Unfortunately, after several weeks or months of a low carb diet your body will start to understand what you're trying to do and lower its metabolism to counteract this.

What you can do if it seems as if you've plateaued and can't lose anymore fat is start doing refeed days. These are days where you bump up your carbohydrate intake substantially and eat back at your caloric maintenance level or even a little over this. On these days, lower your fat intake and increase your carbohydrate intake. You can start by having one reseed day every two weeks once you've plateaued and eventually do them once a week. Refeed days will help you reset your metabolism and is one of the secrets to losing that last bit of stubborn belly fat that won't come off.

Check out The 3 Week Diet today and start losing weight!

Carb cycling is another option you can use which consists of low carb days and high carb days to keep your metabolism revved up and your body in fat burning mode.

7. Alcohol

Problem: You're getting hammered too often

Unlike carbohydrates, proteins and fats, alcohol is what nutritionists refer to as empty calories: calories without any nutritional value.

To make matters worse, it is the first fuel to be used when combined with carbohydrates, fats or proteins which means that food you eat while drinking alcohol will have a greater tendency to be stored as fat. Alcohol also contains 7 calories/gram, which makes it more calorie dense than carbohydrates and proteins (both at 4 calories/gram) and only 2 calories/gram less than fat (at 9 calories/gram).

Alcohol also damages the stomach, kidneys, and the liver and has been proven to lower testosterone which is one of the main hormones for fat loss and lean muscle mass.

To put it in perspective: 

  • a one ounce shot of vodka (40% alcohol) contains around 64 calories
  • one glass of red wine contains around 123 calories
  • one can of regular 4-5% alcohol beer contains 153 calories.

Plain and simple, binge drinking is a recipe for weight gain!

Solution: Drink wisely

I'm not going to tell you to stop drinking - it's fun and I believe in moderation. Here are some tips you can use during your night outs:

- Drink alcohol with a lower caloric value, and a higher alcohol percentage (vodka for example). Less will be consumed, meaning lower overall calorie consumption.

- Avoid high-calorie liqueurs. These are extremely deceptive (they taste so good) and will add enormously to overall caloric content.

- Try not to binge eat junk food while drinking. As mentioned, drinking will relax the inhibitions and cause one to compromise their nutritional habits.

- If drinking beer, try a lower calorie alternative. Also, drink diet sodas with various spirits to significantly lower the calorie content of these drinks.

- Drink water between alcoholic drinks. This will increase feelings of fullness and may help to prevent over consumption of alcohol.

- If using chase, try and use less sugary options or carbonated water instead of soda drinks

8. Sodium Intake

Problem: Your sodium intake is too high.

Although sodium doesn't case weight gain directly, too much sodium intake can cause bloating and water retention which will make your stomach look bigger than it really is (and full of gas).

Not only can it cause bloating, it also contributes to hypertension (high blood pressure). Common foods that are high in sodium include processed meats, many canned foods, cheeses, breads, cereals, sauces, pickled foods and most pre-packaged foods.

Solution: Keep your sodium intake below the recommended limit.

According to Health Canada, people should eat at least 1,500 mg of sodium a day and not exceed 2,300 mg. You'll probably notice that as soon as you keep your sodium intake within the recommended limit that your stomach will look a little flatter and less bloated.

There are some low-sodium alternatives that you can use to lower your overall sodium intake.

Instead of your traditional table salt, you can use potassium chloride (a popular salt substitute) which tastes remarkably similar to salt. However, potassium chloride-based salt substitutes aren't recommended for people with kidney problems. Low-sodium soy sauce, unsalted butter and low sodium seasonings (Flavour God, Mrs. Dash, etc.) are some other alternatives that you can use to lower your sodium intake.

Some other ways to reduce water retention and bloating besides reducing your sodium intake include drinking more water, eating more fibre and drinking certain teas such as peppermint tea or green tea.

9. Sodium Intake

Problem: You're not getting enough sleep

Many of us (especially students) take sleep for granted. But watch out, all of your all-nighters and late night cramming for school can actually cause weight gain and contribute to your stubborn belly fat.

When you haven't had enough sleep, it's easy to count on a large sugary latte to get you moving and you may even be tempted to skip exercise and get some takeout for dinner. However the relationship between sleep and weight gain goes beyond this. Experts agree that getting enough sleep is just as important to health, well-being and weight loss as diet and exercise.

Here's Why:

In simple terms, skimping on sleep encourages your brain to make bad decisions. It actually dulls the frontal lobe activity in your brain which is responsible for decision-making and impulse control. This is what causes you to make bad decisions.

Also, when you're overtired your brain's reward enters rev up to look for something that feels good. You may have been able to say no to your food cravings when you were well-rested, but you may have some trouble squashing these cravings with a sleep-deprived brain.

According to a study in the American Journal of Clinical Nutrition, people tended to eat more late-night snacks and were more likely to choose high-carb snacks when they were deprived of sleep.

A second study showed that sleeping too little prompts people to eat bigger portions of food which ultimately leads to weight gain. And in a review of 18 studies, researchers actually found that a lack of sleep led to increased cravings for energy-dense, high-carbohydrate foods.

Basically, a sleepy brain appears to crave junk food with the lack of control to say no. A perfect recipe for weight gain!

Think of sleep as nutrition for the brain. Majority of people need between 7-9 hours every night. Any less than that, and your body can react in ways that lead even the most strict dieter straight to a tub of ice cream.

Sleep has also been proven to make you less hungry, decrease daytime stress levels, increase the body's ability to burn calories and actually increase muscle mass.

Solution: Get some damn sleep!

Now that you know all the benefits of sleep and how it can help you lose fat, I hope that you hit the sack tonight and get your 7-9 hours of beauty sleep.

Some tips that can help you fall asleep faster include turning off all your electronics, keep your room dark, read/write before bed and reduce unwanted noise. Oh, and no late night energy drinks and coffee would help too!

10. Patience

Problem: You're not being patient enough.

There's a reason why belly fat is the hardest place for you to lose fat. Your body tends to lose fat in the last place you gained it.

Why exactly is stubborn belly fat so stubborn? Well typically people will gain fat first in their stomach and then throughout the rest of your body. This means that in order for you to lose that belly fat, you'll first have to lose the fat on your face/arms/shoulders/chest and everywhere else before the fat you lose starts to come from your belly.

When you start burning fat off your belly, it will come off from the top of your abs first and then slowly towards the bottom. This is why the lower part of your abs is the most difficult place to lose fat.

Solution: Be patient and stay consistent.

It may be hard to stay motivated when you're not losing too much off of your belly at first. But consistency and being persistent is key! It takes a lot of time and a lot of hard work but it's definitely wroth it. Once you start seeing fat coming off of your neck and arms it'll only motivate you more to stay consistent so that it starts coming off your stubborn belly!

There's no set timeline as to how long it takes for you to lose your belly fat, but if you stay consistent with these 10 changes then eventually you will succeed!

Take Action and Lose that Stubborn Belly Fat!

Now that I've shown you exactly how to lose stubborn belly fat with these 10 changes, put them into action and you'll see amazing results! The key points I want you to remember is push yourself in your workouts, eat good whole foods, eat the right amount of food, and allow yourself to rest and recover. It will take a lot of hard work but you'll feel so much better and look so much better that you'll totally forget about all the blood, sweat and tears.


 

I have always been a fitness enthusiast and had a passion for helping others achieve their goals. When I became a full time student in University I found that many of my peers were letting their health suffer because of school. I was shocked! So I began to show other students how they could stay fit and live a healthy lifestyle while being a full time student, and tried to explain how it would also benefit them in their studies.

This led me to create http://www.studentsfitness.com. I wanted to show all students (and busy individuals in general) how they could stay fit despite their busy schedules. So if you feel that you're struggling with maintaining a healthy lifestyle with such a busy schedule then head on over to my site and let me help you out!

Article Source: http://EzineArticles.com/expert/Jeremy_Ethier/2152123

10 Changes You NEED to Make to Lose Stubborn Belly Fat

When working out, you should always try to eat enough food for you to get the most energy while you are doing your thing. However, be advised not to eat much food as it can slow you down and cause cramps and stomachaches as well. When you plan on eating before a workout, eat your meals 2 hours before you start going. One thing that you should also avoid is going to the gym on an empty stomach. At least get a little snack such as a fruit or nuts half an hour before you start exercising.

Top Foods to Eat Before Cardio & #Workout to Prevent Muscle Loss


Here is a list of top foods to eat to avoid losing muscle mass:

1. Eggs are a good source of protein and omega 3 essential fatty acids. Some chickens are actually being fed with flaxseed, which increases the amount of omega-3 content of the eggs. These eggs are called fortified eggs and are good for increasing muscle mass.

2. Legumes are good source of fiber, which is important in keeping a person's blood sugar and energy levels stable. Most legumes are rich in protein and slow releasing complex carbs. Both are needed to provide longer lasting energy for exercising. The most common legumes that you can add to your diet are chickpeas, kidney beans, navy beans, black beans, lentils, and black-eyed peas.

3. Vegetables, especially allium vegetables, are good sources of flavonoids. Great examples of which are garlic, onions, chives, scallions, and leeks. These vegetables are more beneficial when eaten raw by people who are working out.

4. Mollusks are protein rich and high in essential vitamins and minerals and are good addition to a bodybuilder's diet. Mollusks are good sources of iron, vitamin B12, and copper. These nutrients are all essential in delivering oxygen to the muscles.

5. Nuts are very rich source of nutrients including fatty acids, proteins, fiber, potassium, folate, zinc, magnesium, and vitamin E. Almonds, Brazil nuts, cashew nuts, and peanuts are good choices if you are working out.

RELATED: 5 Healthy, Delicious and Low-Calorie Weight Loss Recipes



Acai Berry is the #1 "Super Food" because it has so many different elements that help your body, so you can't go wrong with Acai Berries & Colon Cleansing.
Article Source: http://EzineArticles.com/expert/Ruben_McDaniels/292961

Top Foods to Eat Before Cardio & Workout to Prevent Muscle Loss

Want the perfect washboard abs? Have you spent hours in the gym with little or no result? Here is a real plan for getting hard abs in as little as 12 weeks.

Get Great Abs - How to Get Killer #Abs in Just 12 Weeks - Expert Tips


TO GET FLAT ABS, YOU HAVE TO WATCH WHAT YOU EAT

The truth is, if you do not cut down on your body fat, you will not get well defined, ripped abs. You can do exercise all day long, but without watching your diet, you will have very little to show for it. This means cutting out the sugar, junk food, fats, snacks and sweetened drinks. Swap those for fruit, salad, healthy carbohydrates (pasta, vegetables, brown rice). An apple before your meal helps make you feel full and will reduce the amount you eat at the table. Likewise, warm, 'slurpy' liquids like a good vegetable soup will make you feel satisfied and thus less likely to gorge at mealtimes or head for the snack machine.

WORKOUT AT LEAST 4 TIMES A WEEK

This might be another cold hard truth, but you have to exercise at least four times a week to see fast results. Do not listen to those TV ads for stomach gadgets which promise a washboard stomach with only 10 minutes a day. Exercise for 30-40 minutes, four days a week and with intensity. You will need some kind of cardiovascular activity to burn off the fat. Running, cycling, swimming, hiking, skipping, rowing...there are enough cardiovascular exercises to keep you from boredom.

Talking of boredom, this is one of the key reasons why people do not exercise regularly or for long enough. Pick an activity that interests you. For me, I find running on a treadmill or around a racetrack/circuit quite boring. However, if I run a linear route, I find there are more things to see around me and I almost forget that I am running. Plus, if I start at one end of town, I am forced to get myself home no matter what and therefore I am less likely to give up.

WORKOUT WITH INTENSITY

The Fartlek system of continuous and interval training is worth trying. Fartlek is a Swedish exercise method developed in the 1930s in which you vary the speed and intensity of your exercise in intervals. For example, you may start with a 10 minute warm-up job, then run hard for 4 minutes, jog for 1 minute, run hard for another 4 minutes, jog for 1 minute and continue this way 5-8 times depending on your fitness level, before ending with a 10 minute cool down jog. I started out with 20 seconds of sprinting, followed by 1 minute of jogging and built up from there.

Start out slow, take it a day at a time and gradually build up your stamina.

SPECIFIC EXERCISES FOR ABS

At least four times a week, preferably five times, do at least two sets of standard, reverse and oblique crunches. Aim for 15-10 reps per set. Make sure your middle and lower back stay on the floor and that you are using your stomach muscles, rather than your hands or neck to pull your head up. Do not let your chin touch your chest.

Once you get used to this, add 10 reps of jackknives. This is a crunch that also involves bringing your knees up to your shoulders, preferably with your lower half balancing off a bench (beginners should start on the floor). Then introduce side bends in which you stand up straight with both arms to your side (you may carry a dumbbell in one arm for extra resistance). Using your obliques or side stomach muscles, lower one side. Repeat on the other side.



MAKE SMALL CHANGES IN YOUR DAILY ROUTINE

Small, barely noticeable changes in your routine will make all the difference. Park 10 minutes further away from your home or office so you have to work a little farther, skip your daily snack attack and always pick the stairs over the escalator. Swap your latte for ice water. Drinking ice water burns extra calories as your body uses energy to heat it up, and an action as simple as chewing gum can burn off 11 calories per hour.

DON'T GIVE UP EVEN AFTER A SETBACK

Perhaps you went away for the weekend trip and overindulged. That does not mean you have to write off your health and fitness routine. Just start again immediately (do not wait until 'tomorrow' as we all know that never comes!) and keep persisting. The results may not be evident immediately but if you keep at it, those killer abs will come.


Gemma Swansburg wishes you success in your quest for the perfect washboard abs. Gemma is a writer/researcher mainly in the areas of health and beauty. Read Gemma's latest article, a Luminess Tan review about the at-home self tanning system featured in Allure Magazine. For the best prices, special offers and step-by-step tutorials on the best airbrush tanning equipment, visit her site at airbrushmakeupfoundation.com

Article Source: http://EzineArticles.com/expert/Gemma_Swansburg/655594

Get Great Abs - How to Get Killer Abs in Just 12 Weeks - Expert Tips

There is widespread belief that an hour of physical yoga is enough cardiovascular activity to fulfill the average person's daily fitness needs. The truth is that many schools of yoga burn calories at a low rate and are therefore not the ideal form of exercise to target fat burn. Of course, it is also true that certain forms of yoga are considered more active and do burn calories while tightening and toning the body.

Different styles and yoga instructors vary in the physical challenge they present. A person weighing 150 pounds doing an hour of Hatha yoga burns 180 calories, for example, while an hour of Ashtanga yoga burns 350 calories. Asthanga yoga is considered one of the most physically difficult schools of yoga, but even this form is outpaced by a slow run. In an hour, a runner going at a slow 12-minute-mile pace can still burn upwards of 500 calories.

Yoga for Belly Fat


So why practice yoga for belly fat?

It is true that yoga may burn fewer calories than running, but the overall health benefits like increased flexibility, improved focus, stronger bodies and relatively low risk of injury have a lot to say in favor of practicing yoga instead of or to complement other forms of fitness activities. However, because it may not burn calories at an intense pace like running or elliptical training can, yogis who would like to use yoga to burn belly fat must practice a targeted, intentional sequence of poses.

Four Tips for Practicing Yoga to Burn Belly Fat

1. Keep it moving! Choose a series that is designed to flow easily from pose to pose. Hold each pose for a minute or two and move quickly into the next pose. The fast flowing sequence should simultaneously tax your strength and elevate your heart rate, increasing the rate of calorie burn.

2. Target your practice! Make sure to use or design a sequence that strengthens your core muscles. Chair pose, plank pose, sun salutations and forward, side and back bends all target your abs, back and sides.

3. Finish and repeat! Do the pose sequence several times in order to get the maximum benefit from your practice; make sure your focus on the second and third repetitions is on correct posture since technique often begins to lag as your muscles fatigue.

4. Go long! Ideally, it takes 40 to 60 minutes of moderate exercise for your body to start burning through its fat reserves. So don't settle for a quick 30 minute session; you need to stay active for most of an hour in order to get the best fat-burning results.


© Copyright 2012 - Aura Wellness Center - Publications Division

Faye Martins, is a Yoga teacher and a graduate of the Yoga teacher training program at: Aura Wellness Center in, Attleboro, MA. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/

Article Source: http://EzineArticles.com/expert/Faye_Martins/1017244

Yoga for Belly Fat

It may appear to be totally difficult to lose up to 10 pounds in only three days, however, with the right eating plan and work out, you can without much of a stretch lose 10 pounds inside 3 days as it were.

This kind of eating regimen is known as the military eating routine and is very successful. Simply recall that it is to be taken after for three sequential days on the off chance that you need to see the outcome. Additionally, remember that you ought to drink a decent measure of water all through the entire day to keep yourself hydrated and full.

Step by Step Instructions to Lose 10 Pounds In 3 Days For Free


The primary day:

On the primary day, for breakfast, you ought to have dark espresso or whatever other sort of espresso. The main thing is that it ought to be stimulated. For breakfast, you ought to likewise have a cut of bread with nutty spread. Be that as it may, don't utilize a great part of the nutty spread, the most extreme sum ought to be two tablespoons. Likewise, have half of a grapefruit for breakfast.

For lunch on the principal day, have a large portion of some fish, a cut of bread and espresso or tea; it's your decision.

For supper on the principal day, you ought to have 3 ounces of any sort of meat with 1 measure of string beans, a little apple, a measure of beets and a measure of vanilla frozen yogurt.

The second day:

For breakfast on the second day, you ought to have an egg, a cut of toast and half of a banana together with either tea or espresso.




For lunch on the second day, have 5 saltine wafers, a measure of curds and a hard bubbled egg.

For supper on the second day, have 2 wieners without the bun, a glass f broccoli, a large portion of a measure of carrots, half banana and a half measure of vanilla frozen yogurt.

Perused More: How to Lose Weight Fast, 10 kg in a Week

The third day:

For breakfast on the third day, have a cut of cheddar, 5 saltine wafers, a little apple and espresso or tea.

For lunch, eat a cut of toast and a hard bubbled egg.

For supper, have a measure of fish, a measure of beets, half measure of vanilla dessert, half melon and a measure of cauliflower.

How the eating regimen functions:

This eating regimen capacities on the breakdown of the chemicals. Every one of the segments of the eating routine are such that they accelerate the digestion system which helps you in getting more fit. Recollect that, you ought not fluctuate or utilize a substitute for any of the nourishments or the eating routine won't stay as successful. Salt and pepper can be utilized for flavoring, yet no other flavoring is to be utilized.

After you have lost three pounds in three days, you can proceed on eating typical nourishments. In any case, monitor what you eat as you would prefer not to gorge. Once the three days arrive once more, take after the eating routine once more. Besides, on the off chance that you adhere to the eating routine for a month, you can without much of a stretch lose up to 40 pounds.

The eating routine is totally protected. Simply remember not to have any snacks between the dinners.


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Step by Step Instructions to Lose 10 Pounds In 3 Days For Free

After you've burned the fat off your waist and gotten your waist down to the size you want, it's time to begin sculpting those amazing abs. Losing fat is priority one if you really want to get a six pack of abs, however it is also very important to perform some targeted waist ab exercises in order to tone and make those abs defined.


3 Killer Workouts For Abs That Sculpt Amazing Abs


Many times people think it's too difficult to sculpt amazing abs. In reality, it is only difficult and nearly impossible when there is a layer of fat above the muscles. So, the first step is to lose the fat. Once the fat has melted away, begin implementing ab workout routines to develop and enhance the ab muscles.

Here are 3 killer ab exercises to include in your workouts for abs that will help you begin to sculpt some beautiful looking abs. Incorporating these exercises into a single routine will work each of the ab muscle groups and get you well on to your very own set of six pack abs:

1. Obliques Muscle Exercise - Dumbbell Side Bends

Obliques Muscle Exercise - Dumbbell Side Bends


This is for working your side ab muscles your midsection. To perform this exercise you will need a dumbbell. Stand with your feet shoulder width apart and holding a dumbbell in one of your hands, down to your side. From a standing upright position, keeping your back straight and bending only from your waist, begin to lower the dumbbell down towards the floor (going down the side of your leg) as far as you can go. It is helpful to place your opposite hand on your waist as you do this exercise. Perform 12-15 repetitions in a controlled fashion taking the time to insure proper form and position. Repeat this exercise for the other side, and execute 3 sets of this exercise for each side. Alternatively, 2 sets of 20 reps is also a good workout option.

If you can not make it to 12 reps with the dumbbell weight, then the weight is too heavy and you should use a lower weighted dumbbell. If you can easily go past 15 reps, then the dumbbell weight is too light and you should use a heavier weighted dumbbell.

2. Middle and Upper Ab Muscles - Lying Ab Crunches With Exercise Ball

Middle and Upper Ab Muscles - Lying Ab Crunches With Exercise Ball


This exercise is for isolating the mid and upper ab muscles to give them a good workout and you will need an exercise ball (or use can use a chair or sofa as long as your legs will be bent at 90 degrees). You begin this exercise by lying on the floor just as you would for a normal crunch. Keep your back flat on the floor and place your legs on top of an exercise ball so that your knees are bent at a right angle. Your legs should be about 4-5 inches apart on top of the ball with your toes of each foot pointing inwards until they touch each other. With your arms crossed over your chest begin by raising your shoulders up and in towards your knees raising only about 4 inches off the floor. It is important to keep your lower back on the floor while raising your shoulders up towards your knees. Perform 3 sets of 12-15 reps, or alternatively 2 sets of 20 reps.

3. Lower Ab Muscles - Lying Reverse Ab Crunches

Lower Ab Muscles - Lying Reverse Ab Crunches


This is a great exercise that works the lower abdominals and can be done practically anywhere without any special equipment. Start by lying on the floor, preferably on a mat if you have one, and placing your hands under your butt (gluteus maximus) palms facing down to the floor and your legs straight out. Slowly bring your knees up and in towards your chest at the same time raise your chin in and towards your chest to have your knees and chin meet in the upwards position as close to the chest as possible. Then slowly lower your knees and chin back down and repeat for a total of 12-15 reps. Perform 3 sets. Alternatively, just like the previous two exercises, you can perform 2 sets of 20 reps.

In order to get the ab muscles to shine through, remember to remove the fat layer first, and then exercise each of the 3 ab muscle groups. The exercises above will surely help tone and develop your ab muscles to better than ever.




Keith Phillips is a health, fitness, and exercise fanatic. His approach is perfect for the average, everyday person looking to make improvements in their overall health and body appearance. For more great tips and information, please visit workouts for abs [http://simpleabexercises.com/workouts-for-abs/]. Be sure to sign up for the free mini-course on how to get ripped abs today: [http://simpleabexercises.com].

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3 Killer Workouts For Abs That Sculpt Amazing Abs

Most of you do not realize how important it is to eat before a workout. If you want to gain muscle and lose fat and compete at the highest level of competition, you must understand the importance of when to eat before a workout. Some people have this false notion that the best way to gain muscle and lose fat is to workout on an empty stomach. Let me tell you why they are wrong!

When to Eat Before a Workout


The Research

An article published in the Strength and Conditioning Journal last year concluded that our bodies burn the same amount of fat during exercise regardless of whether or not you eat before a workout. Additionally, your body can actually start to lose muscle instead of fat if you do not eat before a workout, which should never be the goal of any fitness routine. Bottom line is, the higher percentage of lean muscle mass you have, the less percentage of fat you will have. Simple as that. Why do you think bodybuilders are so ripped yet eat so much food? Because they are mostly lean muscle!

Another reason you should eat before a workout is to have plenty of energy to put into the workout. If you wake up in the morning and head straight to the gym without eating anything there is a very good chance that you will not be able to exercise as hard as you would had you eaten a light snack or meal.

For those of you who love cardiovascular exercise, you already know that high intensity interval training (HIIT training) is one of the most effective ways to burn calories and lose body fat. However, most people cannot maintain that type of intensity after not eating for 10 to 12 hours.

If you are most interested in gaining lean muscle mass you must eat before a workout to achieve maximum results. I cannot stress that enough. When you strength training on an empty stomach, your body can start to use protein for energy, drawing it away from your muscles thereby inhibiting muscle growth.

Timing Pre Workout Meals

So now that you know how important it is to eat before a workout, when is the best time to eat before a workout? How many minutes or hours are best to eat before a workout? That primarily depends on when you plan on working out.

Early Risers

For people who exercise in the morning, before work for example, consume a light, healthy meal containing simple carbohydrates and whey protein 30 to 60 minutes prior to your workout such as a:
Small bowl of cereal with very little skim milk, or
1/4 cup of oatmeal, or
Banana and 10 to 20 grams whey protein mixed with water, or
6 oz. yogurt

As you can see, the above meals are fairly light. If you stick to consuming only 20 to 50 grams of carbohydrates and 10 to 20 grams of protein 30 to 60 minutes before working out, you should be okay.

When to Eat Before a Workout - oatmeal banana


Midday Exercisers

A midday exerciser is someone who has already consumed breakfast and lunch. Most of these people have eaten a meal within the last 2 to 3 hours. If so, it may not be necessary to eat again before working out.

Here are a few healthy meals that can be eaten 2 to 3 hours before a workout:
Cup of oatmeal with blueberries
Turkey and cheese sandwich on whole wheat bread and 12 ounces of 100% fruit juice
Cup of whole grain or whole wheat spaghetti and spaghetti sauce
Bagel with peanut butter

For more examples effective pre workout meals, read my post Pre Workout Meal.

When to Eat Before a Workout - Turkey and cheese sandwich on whole wheat bread


Night Owls

For those of you that like to work out in the evening, after work for example, you have most likely (or should have been) eating healthy meals and snacks throughout the day.

Just like the midday exerciser, you have probably eaten a well-balanced meal within the last 2 to 3 hours. If you haven't eaten in the past 2 to 3 hours or feel extremely hungry, eat a light healthy meal following the same guidelines as the early riser.

As I stated before, 10 to 20 grams of whey protein mixed with water is a great pre workout snack to consume 30 to 60 minutes prior to workout.

Final Note

I cannot stress enough how important it is to eat before a workout and specifically when to eat before a workout. Do not starve yourself before a workout as it can lead to muscle loss over time.

If you are an early riser and prefer to workout in the morning, consume a light healthy snack approximately 30 to 60 minutes prior to workout.

If you prefer to workout midday and have eaten a well-balanced meal in the last 2 to 3 hours, it is probably safe to hold off eating again until the workout is completed. However, if you feel extremely hungry, eat a healthy snack following the same guidelines as the early riser.

Lastly, if you are a night owl and prefer to workout in the evening after work, it is probably safe to hold off eating again until the workout is completed since you have probably eaten within the last few hours (breakfast, lunch, and snacks). Again, if you still feel very hungry, consume a healthy snack following the same guidelines as the early riser.

Bottom line is you are the only person that can gauge how hungry you are your sensitivity to eat before a workout. If you try eating a light meal before a workout and experience cramps, you may have to eat a smaller amount or try waiting another 30 minutes for your food to digest.

The most important thing is that your meals and snacks throughout the day should contain healthy carbohydrates and protein. Stay away from saturated fat and Trans fat.

Finally, make sure you eat an adequate post workout meal, which I explain in another post.

If you have any input or comments please feel free to post them. I am a fan of constructive criticism!


Article Source: http://EzineArticles.com/expert/Brandon_Cummo/1207973

When to Eat Before a Workout

What is the best lower abdominal workout that a woman can perform? The truth is that there are many different exercises which will help you to see great results. It's all about combining these great exercises and forgoing the ineffective ones and then you will finally have that perfectly flat stomach.

Lower Abdominal Workouts For Women


A great place to start for a lower abdominal workout is the pushup plank. The pushup plank is an exercise based around stabilization that will actually target your entire midsection. It is performed by getting into a pushup position, but instead of having your palms on the ground you are resting on your forearms. In the top pose of the pushup hold the position for 30 seconds while squeezing your abdominals.

You can also try other variations of the plank for more difficulty and a more complete workout. For example try the incline plank or the plank walk-out for a great lower abs training session.

Another great exercise for the lower abs is the medicine ball toe touch. Lie on your back and hold a medicine ball between your hands straight behind your head. Raise your legs straight into the air and keep them there for the duration of the exercise. Raise the medicine into the air and touch your toes with it before slowly lowering it behind your head, extending your arms straight out.

The above examples are just a handful of the many different lower abs exercises that a woman can tap into in order to produce great and immediate results. So stop worrying about that pooch belly look. When you target your lower abs with the above exercises, you will get a great, sexy and flat stomach. You'll look great and feel great and you will improve your all around fitness and health.


Lower Ab Pilates with the Mini Ball


Lower Abdominal Workouts For Women


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Lower Abdominal Workouts For Women

With so much nutrition and diet information roaming through the media, it can be difficult to differentiate what is real and what is glitzy media hype. As a personal trainer, nutrition consultant and fitness competitor, I have had to sift through my fare share of fitness magazines, nutritional seminars and college courses. I have condensed and refined the mountain of information into a manageable top ten list. The following is a list of the 10 most successful methods of losing 5 pounds in one week without a dramatic lifestyle change:

10 Easy Tips to Help You Lose Weight This Week


Tip 1: Stop counting calories

This may make anyone who has ever dieted laugh in disbelief. Remember when reduced fat and no fat foods were the focus in the diet industry? Do you also remember that reduced fat foods sold like crazy while the obesity epidemic spread like wildfire? New research shows that calorie counting, like reduced fat foods, is not the end-all solution to losing weight. Scientists suggest that what you eat may be just as important as how much. Foods that are rich in nutrients and low in carbohydrates and sugar are key for effective weight loss. Try replacing tortillas with lettuce leafs and potatoes with a green vegetable for starters.

Tip 2: Drink more water

Yes, you've heard that drinking 8-10 glasses of water per day is crucial for your health. Drinking water can also help you lose weight. Drinking water before a meal takes up space in your stomach, making you feel full sooner. Simply drinking one glass of water before your meal could help you cut up to 100 calories or more per meal.

Tip 3: Eat more meals

That's right, another suggestion against what has become industry standard. I'm not suggesting eating more food, I'm suggesting more meals. Breakfast, lunch and dinner with a snack between breakfast and lunch and again between lunch and dinner. Planning your meals and snacks can help you reduce those impulse high-carb snacks that can slow any diet progress. The key is to accelerate your metabolism and replace sugary and high-carb foods with nutrient rich meals and snacks to stave off hunger cravings.

Tip 4: Include protein

Jeff Hample, Ph.D., R.D., a spokesman for the American Dietetic Association says that, "Protein is made up mainly of amino acids, which are harder for your body to breakdown, so you burn more calories getting rid of them." In addition to burning more calories, amino acids help aid in recovery from cuts to muscle damage. Protein contains the building blocks for our body and is typically low in fat and calories.

Tip 5: Get some rest

Research shows that people who get adequate sleep lose weight easier and quicker. Lack of sleep can cause hormonal imbalances causing weight gain. People with inadequate sleep tend to snack more and have irregular eating and exercise habits. Recommended sleep for adults is between 6-8 hours.

Tip 6: Track your progress

Monitoring your weight loss can help you stay motivated and keep to your diet. Track where the weight is coming off with a fat caliper or weigh yourself regularly. Even blogging or posting your progress on your Facebook will help you stay committed because you know people will be counting you. This way family and friends can provide supportive comments when you do well.

Tip 7: Cook your food

Cooking what you eat makes you mindful of what you are putting in your body. The act of cooking itself burns calories. Cooking your food and healthy eating begins with learning about nutrition, which will make future diet choices easier.

Tip 8: No more soda

Did you know that just one 12oz can of coke has 39 grams of sugar! That can alone is enough to stall any diet. Sodas and many of the most common drinks available at a gas station or grocery store are loaded with hard to digest, diet-killing sugar. Try to incorporate green tea (excellent for added weight loss benefits) or calorie-free flavored water drinks into your diet if you need to satiate your sweet tooth.

Tip 9: Eat healthy fats

Now you're probably wondering, who is this guy? First don't count calories, then eat more food and now I want you to eat fats? Before you grab the bacon, I am referring to the healthy fats. That's not a typo, there are such a thing as healthy fats. Denying your body of healthy fats can disrupt your hormone levels and increase your hunger cravings. Healthy fats are found in foods like nuts, eggs, seeds or avocados. Try eating these foods for the between meal snacks mentioned in tip 3.

Tip 10: Don't eat foods from a can or box

Most of the foods that are processed and preserved tend be high is sugar, sodium and carbohydrates. By eating whole, fresh foods from the grocery store you can cut away huge amounts of excess calories and sugars. You may even find that fresh food really does taste better.

Eating healthy shouldn't feel like a chore. You don't need to make a dramatic lifestyle change to see results. Simply following these 10 tips for losing weight this week can help put you on the track for long-term success.



For more information on weight loss and living healthy, visit http://www.platinumbodyperformance.com. Good luck with your weight loss journey.

Ryan L.W. is a Certified Personal Trainer and fitness competitor. Author of various articles on weight loss, sports supplements, fitness and general health. Ryan currently advises on health and nutrition for various companies and people on the west coast U.S.A.

Article Source: http://EzineArticles.com/expert/Ryan_L_W/971930

10 Easy Tips to Help You Lose Weight This Week

Fad diets and temporary eating plans have no place in our daily guidelines for losing weight. We recommend you make lifestyle changes...integrating healthy eating habits into your life, and sticking with them forever. Your focus should be balance, nutritious eating, changing old habits and beliefs, and living a healthy life.

8 Eating Healthy Guidelines That Will Help You Lose Weight


Eat 3 to 6 meals and snacks or mini-meals throughout the day. 

Keeping your blood sugar regular and within its desired range all day allows for optimal energy, decreases the burden on your endocrine system and lets your body know it's receiving a consistent supply of the glucose it needs. If your body receives nutrients on a regular basis, it has no need to store excess fat for emergencies.

Include breakfast soon after waking.

You've been fasting since dinner, so supply your body with the energy it needs to take on daily tasks without creating stress and low blood sugar.

Include a source of carbohydrates, proteins and fats with each meal or snack. 

Each of these macronutrients plays a vital role in your health (carbohydrates for energy, proteins for structure and fats to protect every cell in your body). Each is digested at a different rate, releasing its energy into the bloodstream as it's digested. By eating all three macronutrients at each meal, you'll keep your blood sugar level consistent for a longer period of time and stay satisfied longer.

Include a vegetable or fruit with each meal. 

Produce contains so many health-promoting factors-vitamins, minerals, water, fiber, phytonutrients and macronutrients-that it's no wonder these foods are considered the best for staving off disease. They are also generally lower in calories and high in fiber, so you stay fuller, longer, for less of your daily caloric allowance. Guidelines for health recommend 8 to 10 servings daily; eating at least one serving every time you eat will get you close to that goal. Aim for 1 to 3 servings of fruit and have the rest in vegetables.

8 Eating Healthy Guidelines That Will Help You Lose Weight - eat a rainbow


Eat a rainbow.

While eating 10 servings of green fruits and vegetables is good for you, each color group provides a different set of phytonutrients (plant defense system) that protects a different system in your body. Eating a rainbow of produce daily will ensure you're receiving full-body protection. Having a red, orange, yellow/white/light green, dark green and purple fruit or vegetable daily is a much easier way to ensure you're getting in your 10 servings...and variety will keeps you interested! If this seems a little daunting, aim for 3-4 colors daily and rotate through all five many times throughout the week.

Drink ample water each and every day.

Your body is approximately 70% water. Think of all the ways you lose it-going the washroom, sweating, breathing, etc. To maintain your 70%, drink hydrating beverages like water throughout the day. How much? Take your weight in pounds and divide it by two; that's how many ounces you need in a day (e.g., a 150-pound person requires 75 ounces of hydrating fluids). Hydrating beverages can also include herbal teas or 100% fruit juice (in moderation). Dehydrating beverages (coffee, alcohol, caffeinated teas and hot chocolate) require two glasses of water just to make up for the water lost by drinking one glass of them!

Drink ample water each and every day.


Eat until you're 80% full. 

One of the longest living people, the Okinawans, practice this way of eating. When you eat until you're 80% full, you give your brain time to catch up with all you've put in your stomach. When you eat until you're 100% full, you can end up feeling uncomfortably overflowed-perhaps at the 125% level-by the time your brain processes how much food you've really taken in. When you're 80% full, you allow your body to be hungry again when it's time to eat in 3 to 4 hours.

Live by the 80/20 rule.

Your body is a fascinating organism-it deals with all you throw at it and yet you can still walk down the street. If you focus on eating whole foods (health-promoting foods) 80% of the time, then your body can handle the other 20%...when you may choose to indulge in foods that aren't necessarily good for you, but you truly enjoy. Allow yourself to eat those foods you crave without guilt, which can create more damage in the body than the food itself! If you want to fast track your way to your ideal weight, 90/10 might be more ideal, but never deprive yourself completely of anything you really enjoy.

Vital Points to Remember: 

Since this is a lifestyle change, creating these healthier habits may take some time and that's okay; it take 21 days to create a habit. Keep moving forward and picture yourself at your ideal weight, seeing yourself as you want to look and feel. Don't try to change everything all at once; apply a new habit every day or once you're comfortable, then add another, and another, and before you know it, you'll have successfully created a new daily eating lifestyle that's easy to maintain and a natural part of your thought process. Remember, you've got time to make these changes for life; it's not a race.



Check out The 3 Week Diet today and start losing weight!



The 3 week diet


 
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8 Eating Healthy Guidelines That Will Help You Lose Weight - And Keep It Off Permanently

Dieting and exercise have been a major trend for the last three decades although past years have focused on fast weight loss through diet pills and crash diets. However, over the last ten years, more and more people have began to understand that losing weight starts with a balanced diet of healthy snacks, which includes all food groups along with a regular exercise regiment. Fewer people are eliminating whole categories from their diets and focusing on eating the right foods for fat loss. Eating healthy snacks can be one of the most rewarding ways to lose weight while still being able to enjoy a large variety of foods.

Healthy Snacks For Weight Loss And Health


Fruits are Nutrient-Packed Snacks for Weight Loss

Fruits are one of the few foods that provide one with a number of vitamins and minerals while tasting absolutely delicious at the same time. However, fruits should always be fresh or at the least frozen. Canned fruits are considered processed foods and may contain an excessive amount of preservatives, syrups, extra sugars, and other ingredients that create high calorie content that can offset the benefits of the fruit itself.

Fresh fruits also have the advantage to be bagged and taken as a quick snack. For instance, oranges are healthy snacks for burning fat and can be cut days in advance and stored in a plastic baggy in the refrigerator.

Apples, bananas and some other soft fruits may also be bagged although they should be sliced as close to time of eating as possible because of their tendency to darken. Fruits are a great addition to both hot and cold cereals as well and can make breakfast more filling. A quarter cup of strawberries or blueberries make a great addition to practically any breakfast cereal or even a bowl of oatmeal and are definitely healthy snacks for weight loss.

Fruits are Nutrient-Packed Snacks for Weight Loss


Oh Nuts! Another Great Snack for Burning Fat

Good snacks for losing weight include a variety of foods that contain protein of which nuts are a viable source. There are many nuts that are available in the local grocery store such as peanuts, pecans, cashews, Macadamia nuts, sunflower seeds, and many more. Nuts are perfect snacks for fat loss that are very convenient. For instance, before going to the gym, many people may eat a handful of peanuts for an added protein kick to help them through their workout. Even peanut butter is relatively healthy although too much peanut butter can lead to excess calories that take away from its benefits. One thing to remember about buying nuts is the sodium content. Excess sodium can lead to a number of health problems and contribute to weight gain in some cases. Nuts that are dry roasted with no salt are the best healthy snacks for weight loss although now many companies have low salt or "lightly salted" available as well. Nuts can be easily measured for the proper serving size and can be bagged up to carry in pocket books and lunch boxes for that quick snack that packs a punch.

Nuts! Another Great Snack for Burning Fat


For Healthy Snacking To Lose Weight, Include Vegetables

Most everyone has been told at some point in his or her life to eat all of their vegetables. This rings true for practically every lifestyle, and vegetables are very healthy snacks for weight loss. Some vegetables, like broccoli and celery, even contribute to weight loss while being eaten. It has been said that these two vegetables require more calories to chew and digest than they produce within the body. However, like fruits, vegetables should be fresh or at least frozen. Fresh vegetables, such as broccoli, carrots, celery, and even sliced peppers are very convenient healthy snacks for weight loss although sometimes people may make mistakes when eating them. Many people eat dressings on their vegetables. Many of these dressings, particularly store-bought creamy dressings, have large amounts of fat, calories, high fructose corn syrup, and other chemicals that are very undesirable for a proper diet. Fresh vegetables are best eaten without creamy dressings and most can be pre-cut and bagged for an easy snack on the go. Makes these foods one of many go to healthy snacks for weight loss.

For Healthy Snacking To Lose Weight, Include Vegetables


Yogurt and Cheeses

It is a common misconception that all cheeses are dairy products loaded with fats, which make them unhealthy. However, that is not necessarily the case, and they can actually be great snacks for your fat loss that are quite tasty. Cheeses such as ricotta, cottage, and yogurt all contain healthy saturated fats that are necessary for proper metabolic function. There are many varieties of yogurt to choose from that are healthy snacks for weight loss such as regular yogurt, strawberry, blueberry, and other flavored yogurt. Yogurt can also be combined with strawberries, blueberries, or bananas to make smoothies, which are especially healthy snacks for weight loss that provide essential vitamins and nutrients that also promote health and healing.

Cottage or ricotta cheese is a great addition to any salad and can even replace unhealthy store-bought salad dressings.

Healthy Snacks For Weight Loss - Yogurt


A Time for Tea

Instead of potato chips on the couch, many people are beginning to enjoy teas for healthy snacks for weight loss, especially as a midday snack. There are many teas that are considered healthy snacks for weight loss such as oolong, green, and white teas. These teas can be an excellent snack during their morning or afternoon break. Green and white teas are an excellent source of antioxidants, which contributes to optimal blood flow and a reduction in stress. Stress causes the body to store carbohydrates and proteins, which lead to the build up of fats in the body. Tea is excellent for burning fat and provides the body energy and cardiac benefits as well.

Healthy Snacks For Weight Loss And Health - Tea


Spice Up Your Snack Life

While most people hail the benefits of healthy snacks for weight loss, many people don't know that there are spices that may add zest to their healthy snacks for weight loss as well. For instance, cinnamon is a spice enjoyed by hundreds of millions of people across the world. Cinnamon can be a great addition to fresh fruit in a bowl of cereal. However, cinnamon can be a healthy snack for weight loss as well because it acts as a metabolic stimulant within the body. This spice makes other healthy snacks for weight loss even better. Make healthy snacks for weight loss a little bit tastier with the addition of one of the many metabolic spices available at the local grocery store.

Healthy Snacks For Weight Loss And Health - Cinnamon




Conclusion

With so many healthy snacks for weight loss to choose from, one can enjoy a variety of foods without sacrificing one particular group over another. While some healthy snacks for weight loss may be simply low in fats, such as yogurt and cheeses, some foods may directly benefit other total health as well such as the antioxidants in teas. By creating a balanced meal plan along with healthy snacks for weight loss, people can enjoy a healthy lifestyle that contributes to a longer life.


For more great tips on healthy, permanent weight loss you can subscribe to my Ultimate Body Ezine. Your subscription also includes a free copy of the "Ultimate Body Quick Start" guide and "The Top 36 Foods To Burn Fat, Build Muscle and Be Healthier." Click here to subscribe [http://burnfatbuildmusclegetfit.com/quickstart/].

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Healthy Snacks For Weight Loss And Health

What comes to mind when I mention the word "success?" Does career, financial freedom, or having kids pop up? The success that I'm referring to is your mental, behavioral, and physical success. To nourish each of these areas, you must keep your mind stimulated, challenge your personal habits and patterns, and maintain a stable physical foundation. How can you accomplish this? By using simple and structured workout plans.

People often ask me "how do you stay so disciplined with exercise?" Giving detailed attention to workout plans came to me at an early age of fifteen. Being a short 5'5" man my entire life was the fuel to my fire during my younger years. It took a number of years to realize that keeping my muscles shredded didn't serve my lack of height in any way, shape, or form (big pun intended).

Workout Plans: 6 Steps To Success


As my life progressed into my college years, the implementation shifted. Yes, I still loved creating a physical body definition, but the feeling of accomplishing intense workout plans was parallel to a newfound strength.

Without getting too deep into my healthy gym obsessions from the past, I simply wanted to share how I created overall exercise success. The path that I took wasn't the healthiest path for the mind and body, but it led me down a journey I will always remember.

After many years of exercise experience, I have found that it's easiest to create a blueprint. Here is my simple 6-step to success blueprint you can start using today, for implementing and achieving your workout plans:

1. Start With A Well Formed Outcome (WFO)

According to my past instructor Nicole Schneider of Global NLP, "most people are inherently in a darkroom trying to find what they want, if they even know what they are looking for in the first place. It is hard to achieve the life you want, if you don't even know what it exactly is that you want." The structure in a successful person's way of thinking is known as a Well Formed Outcome, in NLP terms. I began studying Neuro Linguistic Programming (NLP) a few years back, to help increase my coaching skills and provide guidance to my clients more efficiently. Spend a few minutes to explore the Internet, and you will find various WFO's. Pick a simple WFO to follow, and begin your journey towards the enjoyment of implementing workout plans.

2. Develop A Weekly Schedule

Sunday is a day of rest for many, while numerous people prepare for the coming week. How about both! While you are relaxing in front of the television, take a few minutes and pencil in two to three days of exercise for the coming week. Use a smartphone app if you feel it may serve as a tool towards accountability. Select days and times that you know will effortlessly fit into your schedule. Having written time slots in your schedule can boost sticking to weekly workout plans. Writing things down brings clarity, focus, and allows you to stay on track.

3. Choose A Workout Focus

Exercise variables range from the actual exercise, reps, sets, tempo, and rest periods. There are many exercise programs out there, but don't get overwhelmed. If hiring a personal trainer to write you a program is out of the question, then you need to begin to explore on your own. Learn a bit about exercise routines. Do a Google search with something along these lines "beginner workout routine." Use your search to cater to how experienced you are at exercise. Keep your workout plans to one hour or less. Stick to workout plans that are more anaerobic based (bodyweight, free weights) versus aerobic (treadmill). A general workout structure that I coach clients with is: warm-up stretching, a few minutes on the treadmill, the workout, and occasionally a brief cool-down.

4. Mix A Workout Cocktail

Creating a workout drink is a commonly disregarded prescription. We need to become aware of the demands that exercise places on the body. Exercise is a physiological stressor, plain and simple. In order to modulate stress and regulate blood sugar during exercise, you should consider making a workout cocktail. Make a drink using some form of carbohydrate and protein. According to John Ivy PhD, "when you consume carbohydrates with a protein, you will be able to spare muscle glycogen, blunt a rise in cortisol, and prepare your body for faster recovery following a workout. The workout cocktail I typically make contains organic pulp free OJ, gelatin, and a touch of salt to help reduce adrenaline and cortisol as well.

5. Grab Your Gear

Having a few goodies in your gym bag will provide you with a sense of focus and ease. Do you enjoy jamming to some music while you move the body? Grab your iPod mini or pick up a portable music device. Music provides you with intensity, motivation, and concentration. Pick up a mini notepad at the dollar store. I have found that most people walk into most gyms without a plan. Your notepad is your personal plan-in-hand. The workout focus you chose in #3 will be written in your log, with the ability to make changes as you progress. As a general rule of thumb with workout plans, stick to a sixty second rest period between exercises; consider bringing a stopwatch for this strategy. Oh, and don't forget your towel!

6. Finish With A Balanced Meal

Now that you have primed the pump by bringing a workout cocktail to the gym, you will need to keep your blood sugar in check by eating a nourishing post workout meal. This will help fuel your cells, muscles, and brain. Maybe you have your meal ready to eat, before your workout plans even occur? To keep it simple for now, I want you to remember these three items when choosing your meal: carbohydrate, protein, and fat. Get all three at your post workout meal, with most of the meal focusing on the carbohydrate and protein aspect. If you want to recover faster, reduce your cravings, and boost your metabolism, you have to develop a post workout meal routine.

Do you want to make small yet powerful changes to your health and well-being? I have a feeling that your answer is yes. Imagine what it will look like as you are heading to the gym with your gear in hand. Notice what it feels like to have a few workout plans written on your schedule. Can you see yourself completing your workout plans and picture what it will feel like once you are done? Excellent!

Start nurturing your mind, behavior, and physical well being with my 6 steps To Success. I look forward to seeing you at the gym.


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Workout Plans: 6 Steps To Success